Existence Is Punishment: Grappling Strong | Page 74

Discussion in 'Training Logs' started by Obscure Terror, Apr 29, 2012.

  1. Obscure Terror .................................

    Obscure Terror
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    14/03/2017

    Hip Circle warmup & stretching


    High Bar Squat
    Barx3x5
    45kgx5
    65kgx5
    85kgx5
    95kgx1
    105kgx3x10

    Bench
    Barx2x10
    40kgx5
    75kgx5
    85kgx1
    95kgx3x10

    SLDL
    70kgx2x5
    120kgx3
    130kgx3x5
    • Fairly easy again. Got a little trap twinge on the left side from high bar, giving ulnar nerve pain a bit, think I need my pec minor smashing to bits by someone's thumbs
    • Bench was a breeze
    • SLDL felt strong, bar got away from me on rep 4 of rep 2 and got a little hammy twinge, nothing major
    • Be interesting to see how far I can push these sleeveless, beltless, wrapless 10's
    [​IMG]

    [​IMG]
     
    #1461
  2. Obscure Terror .................................

    Obscure Terror
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    16/03/2017

    Hip Circle warmup & stretching


    High Bar Squat
    Barx3x5
    45kgx5
    65kgx5
    85kgx3
    95kgx1
    105kgx1
    110kgx3x10

    Bench
    Barx2x10
    40kgx8
    60kgx5
    80kgx3
    90kgx1
    97.5kgx3x10

    SLDL
    70kgx2x5
    120kgx3
    130kgx3x5
    • Another good one, squats are feeling good but I have this weird trap nerve pain on the elft side that can flare up. Think I need an elbow in my back somewhere
    • Bench is flying
    • SLDL was very nice


    17/03/2017

    45° Single Leg Press
    Sledx10
    20kgx10
    40kgx10
    60kgx10
    80kgx8
    90kgx5
    95kgx3x6

    SLDL
    60kgx2x5
    80kgx3
    100kgx1
    110kgx3x8

    Skullcrusher
    Barx10
    5kgx10
    10kgx8
    15kgx3
    20kgx7, 7, 6

    Facepulls
    10kgx10
    30kgx10
    50kgx10
    65kgx2x10
    • Easy day apart from the skull crushers, should have done 3x8 but couldn't get the reps, bollocks
    [​IMG]

    [​IMG]
     
    #1462
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  3. MilkManUK Brown Belt

    MilkManUK
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    Bench is definitely flying for you, it's really taken off!
     
    #1463
  4. Obscure Terror .................................

    Obscure Terror
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    It's certainly my best lift right now. I had a big period where I didn't train it, then not properly at all, and also not having quite the right setup either. Now that all those things have come together I think I'm getting some noob gains again. Also not being androgen deficient is probably helping, upper body responds better to proper hormones than lower body lol.
     
    #1464
  5. Obscure Terror .................................

    Obscure Terror
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    19/03/2017

    Hip Circle warmup & stretching


    High Bar Squat
    Barx3x5
    45kgx3
    65kgx1
    85kgx1
    105kgx1
    120kgx1
    130kgx1
    120kgx3x5

    Bench
    Barx2x10
    45kgx5
    65kgx5
    75kgx3
    95kgx1
    110kgx1
    100kgx3x5

    SLDL
    70kgx2x5
    100kgx1
    120kgx3x8


    • Start of a proper training block again. No belt or sleeves, as forgot belt, and sleeveless has been feeling good recently. No pain, just "awareness" of the hamstring, and control/positioning seems much better
    • Bench is still feeling good, feel like I could bench 150kg right now
    • SLDL looked faster than it felt, again very little to no pain
    [​IMG]

    [​IMG]
     
    #1465
  6. Obscure Terror .................................

    Obscure Terror
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    22/03/2017

    Hip Circle warmup & stretching


    High Bar Squat
    Barx4x5
    75kgx3
    95kgx1
    115kgx1
    122.5kgx3x5

    Bench
    Barx2x10
    65kgx5
    85kgx3
    107.5kgx1
    115kgx1
    105kgx3x5

    SLDL
    70kgx2x5
    100kgx1
    125kgx3x8


    • Interesting one. No pain ons quats, maybe a twinge, but thse look high. Side angle time. Control and tightness feels much better for "cutting the squats" so it's a fine line, as divebombing unloads the hamstring which I think has exacerbated the injury
    • Bench was easy really, there is trepidation on weights over 100kg in relation to tendinitis, which there was a flash of, but nothing bad. 105kg felt smooth
    • SLDL was a learning experience. Noticed that my right knee is getting crowded a littler by my elbow, so after working sets I moved my stance in by a toe and slightly moved grip out so I am just within the power rings. Did some conventional DL and pulled a 170kg beltless, which may be a PR, and didn't hurt the hamstring
    [​IMG]

    [​IMG]
     
    #1466
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  7. Obscure Terror .................................

    Obscure Terror
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    23/03/2017

    45° Single Leg Press
    Sledx10
    20kgx10
    40kgx10
    60kgx10
    80kgx8
    90kgx5
    100kgx3x5

    Skullcrusher
    Barx10
    10kgx8
    17.5kgx5
    20kgx3x8

    SLDL
    70kgx2x5
    100kgx3
    120kgx2
    130kgx3x6
    • Swapped days around as had a splitting headache and Tom gave me the assistance day. Co-codamol kicked in during the skullcrushers thankfully so I got all my reps
    • No pain, hamstring is getting better by inches every day, just have to keep that trend moving forward
    [​IMG]

     
    #1467
    Last edited: Mar 29, 2017
  8. Obscure Terror .................................

    Obscure Terror
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    24/03/2017

    Hip Circle warmup & stretching


    High Bar Squat
    Barx3x5
    45kgx5
    65kgx3
    85kgx3
    95kgx1
    105kgx1
    115kgx1
    125kgx3x5

    Bench
    Barx2x10
    45kgx8
    65kgx5
    85kgx3
    105kgx1
    120kgx1
    107.5kgx3x5

    SLDL
    70kgx2x5
    100kgx1
    120kgx1
    130kgx3x8


    • Hard day, did a lot of squat volume on warmup, no top single. No hammy pain but really focused on controlling hip shift. It gets better every time
    • Bench was nice, missed 120kgx1 but it was fast
    • SLDL killed me, really hard to do 8's, form was best ever. Hamstring was a little shitty today but did usual rehab

    [​IMG]

    [​IMG]
     
    #1468
  9. Obscure Terror .................................

    Obscure Terror
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    27/03/2017

    Hip Circle warmup & stretching


    High Bar Squat
    Barx3x5
    60kgx5
    80kgx1
    100kgx1
    120kgx1
    132.5kgx1
    140kgx1
    130kgx3x3

    Bench
    Barx3x10
    60kgx5
    80kgx1
    100kgx1
    117.5kgx1
    125kgx1
    115kgx3x5


    • Wasn't expecting much after the comp loading yesterday, but was pleasantly surprised. No proper pain on squats, felt light enough and form/depth looks OK. I was aware of the hamstring but not crippled
    • Bench felt good, then I did a booboo and loaded 115kg for my working sets rather than 110kg. Still got them though, was just tough /derp
    • Worked up to 135kg on SLDL, was supposed to do 3x5, but hamstring was really feeling shit after 1 rep so cut the session short. Will attempt tomorrow
    [​IMG]

    [​IMG]
     
    #1469
    Last edited: Mar 29, 2017
  10. Obscure Terror .................................

    Obscure Terror
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    28/03/2017

    45° Single Leg Press
    Sledx10
    20kgx10
    40kgx10
    60kgx10
    80kgx8
    95kgx3
    105kgx3x5

    SLDL
    60kgx5
    100kgx1
    120kgx1
    135kgx3x5

    Skullcrusher
    10kgx10
    20kgx5
    25kgx0
    15kgx3x12

    Hamstring Curls
    20kgx10
    30kgx10
    40kgx10

    Single Leg Eccentrics
    20kgx3x12

    Bicep Concentration Curls
    5kgx20,15, 10
    • Wasn't sure how this was going to go as hamstring was a bit shit but in the end it was OK. Eccentric on the single leg presses felt hard but once I committed to pressing hard it was fine
    • SLDL straight after and was again worried, but once I got the slack out of the bar with my upper back and hamstrings they were relatively pain free
    • Skullcrushers were a fail, supposed to do 25kgx3x5, couldn't get one rep, so did 15kgx3x12 and then some assistance
    [​IMG]

    [​IMG]
     
    #1470
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  11. Obscure Terror .................................

    Obscure Terror
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    31/03/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx3x8
    55kgx5
    75kgx8x3

    Bench
    Barx3x10
    40kgx5
    60kgx3
    80kgx1
    100kgx1
    120kgx1
    127.5kgx1
    112.5kgx3x5

    Deadlift
    70kgx2x5
    100kgx3
    120kgx1
    140kgx1
    120kgx3x3


    • Backoff day. Squats were a little awkward at first but seem to be doing well maintaining tightness
    • Bench was fine, but those 112.5kg reps got fatiguing quickly. Nice to match your old PB for a top single
    • Going to alternate SLDL and DL apparently as the normal DL don't seem to aggravate hammy much
    • Sports therapist/massage on Monday, new guy so will see if he can fix me
    [​IMG]

    [​IMG]
     
    #1471
  12. Obscure Terror .................................

    Obscure Terror
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    31/03/2017

    45° Single Leg Press
    Sledx10
    20kgx10
    40kgx10
    60kgx10
    80kgx8
    92.5kgx3
    100kgx3x6

    Skullcrusher
    10kgx10
    15kgx3x10

    SLDL
    60kgx3x10

    JM Press
    Barx10
    30kgx10
    40kgx3x10

    Hamstring Curls
    20kgx10
    30kgx10
    40kgx10

    Single Leg Eccentrics
    15kgx4x10
    • Pretty standard bodybuilding day, no real pain (although pressing and SLDL wasn't pain free)
    • Kind messed around with JM press for a laugh, got some real pump going


     
    #1472
  13. Obscure Terror .................................

    Obscure Terror
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    02/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx3x5
    60kgx5
    80kgx1
    92.5kgx1
    100kgx5x3

    Bench
    Barx3x10
    70kgx3
    80kgx1
    90kgx1
    97.5kgx1
    105kgx1
    110kgx4x5

    SLDL
    70kgx2x3
    80kgx3x8


    • Felt good today. Pain back down, felt strong on everything. Bench was pretty nice and SLDL felt like nothing
    [​IMG]

    [​IMG]
     
    #1473
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  14. Obscure Terror .................................

    Obscure Terror
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    04/04/2017

    45° Single Leg Press
    Sledx10
    20kgx10
    40kgx8
    60kgx8
    80kgx8
    90kgx3
    95kgx3x8

    Skullcrusher
    Barx10
    10kgx8
    12.5kg5
    17.5kgx3x10

    SLDL
    60kgx3x10

    Front/Side/Rear Delt Triset
    5kgx4x8

    • Pain down to 1/10. Had sports massage yesterday to un-inhibit my glute. Hopefully this is a turning point
    [​IMG]

    [​IMG]
     
    #1474
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  15. Obscure Terror .................................

    Obscure Terror
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    06/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx10x5 EMOM
    60kgx1
    80kgx1
    100kgx1
    115kgx1
    120kgx5x3

    Bench
    Barx5x10
    50kgx3
    70kgx1
    90kgx1
    102.5kgx1
    110kgx5x5

    SLDL
    70kgx2x5
    100kgx1
    110kgx3x5


    • Best training session in a long while. Squat pain pretty much gone, had a "tickle" like it was an old injury on rep 1 of set 1 of the 120's, went away after. Form feels really locked in
    • 110kg bench for a 5x5 is a volume PB, felt pretty moderate to be honest. Bicep tendinitis is at a low
    • SLDL feels best ever, slight twinge again pain wise but form looks good now and this felt pretty easy
    [​IMG]

    [​IMG]
     
    #1475
  16. Obscure Terror .................................

    Obscure Terror
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    TRT Update: Muscular hypertrophy

    I appear to be putting some muscular size on. Arms and legs have definitely grown since beginning the protocol, so much so that I had to buy new knee sleeves. My large STrong sleeves and the large Harris sleeves (which straddle Large and XL sizes of STrong / SBD) wouldn't fit over my calves anymore, so I am now wearing 2XL SBD sleeves. I bought XL SBD sleeves and couldn't get them anywhere near my knees. I have the Harris sleeves as emergency backups and I sold my STrong sleeves on Ebay.

    Weight is pretty stable, I am down 1.5kg and have just started tracking macros again (an eye opener), but any muscular gain has not been caused by really hard training - I haven't been near a 1RM on squat or deadlift for a long time due to working around this injury. I am chalking this up to having a normal hormonal environment, and hopefully some recomp is happening.

    Otherwise there are no other effects. The initial libido surge has dropped a little which is a shame, but I spoke to the doctor and he said to keep an eye on it and report back, as we can swap some of the testosterone dose for Masteron to try and aid libido, as it is DHT based.

    Also he said if I drop bodyfat (a definite goal) then my estrogen levels might drop, so we will have to monitor that as it can have pretty bad side effects. The good thing about exogenous testosterone is that I know if I train, keep my injections regular & protein intake correct at 250g, muscle loss is pretty much not going to happen. Any scale changes will be fat and water.

    Hindsight is a pretty powerful thing, I remember trying to get "shredded" at 90kg. I had barely any muscle, and even now 30kg later I need to add a lot more.
     
    #1476
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  17. Obscure Terror .................................

    Obscure Terror
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    07/04/2017

    Hip Circle warmup & stretching

    Front Squat
    Barx3x5
    40kgx5
    60kgx5
    80kgx1
    90kgx5x3

    Close Grip Bench
    Barx3x10
    40kgx8
    60kgx5
    89kgx1
    90kgx3x8

    Deadlift
    70kgx2x5
    70kgx1
    100kgx1
    120kgx1 *belt
    145kgx1*
    160kgx1*
    140kgx3*


    • Backoff day, squats felt really solid, close grip was easy, and that is the fastest I have ever pulled 160kg. SBD belt chewed me up though
    [​IMG]

    [​IMG]
     
    #1477
    Last edited: Apr 11, 2017
  18. Obscure Terror .................................

    Obscure Terror
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    10/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx10x5 EMOM
    60kgx1
    80kgx1
    100kgx1
    122.5kgx1
    130kgx3x3

    Bench
    Barx5x10
    50kgx3
    70kgx1
    90kgx1
    100kgx1
    112.5kgx3x5

    SLDL
    70kgx2x5
    100kgx1
    110kgx3x5

    OHP
    Barx10
    30kgx10
    40kgx3x10

    BB Curls
    Barx3x12

    Front/Side/Rear Delt Triset
    4kgx3x12

    Concentration Curls
    10kgx3x8


    • Very good session. Pain free for the most part and everything felt solid
    [​IMG]

    [​IMG]
     
    #1478
  19. Obscure Terror .................................

    Obscure Terror
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    11/04/2017

    45° Single Leg Press
    Sledx10
    20kgx10
    40kgx10
    60kgx10
    80kgx10
    92.5kgx5
    100kgx3x10

    Skullcrusher
    Barx10
    10kgx10
    20kgx3x10

    SLDL
    70kgx2x5
    90kgx3x10
    • Short workout, light, couple of little hamstring twinges but not bad
    [​IMG]

    [​IMG]
     
    #1479
  20. Obscure Terror .................................

    Obscure Terror
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    10/04/2017

    Hip Circle warmup & stretching

    High Bar Squat
    Barx10x5 EMOM
    70kgx1
    90kgx1
    110kgx1
    127.5kgx1
    140kgx3x2

    Bench
    Barx5x10
    70kgx3
    90kgx1
    107.5kgx1
    112.5kgx4x5

    SLDL
    70kgx2x5
    100kgx1
    120kgx3x5

    Seated DB Press
    15kgx5x10

    EZ Bar Cable Curls
    Barx3x12


    • This was another good one. No pain until rep 1 of set 1 of squats, twinge as went too deep, then it went away. Didn't wear voodoo floss for the first time in who knows how long
    • Bench was harder, but I can still add weight on them
    • SLDL felt light and was pain free
    [​IMG]

    [​IMG]
     
    #1480

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